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balders118

Original Poster:

4,224 posts

53 months

[news] 
Monday 25th October 2010 quote quote all
I'm bored and at work at the gym and thinking of what I'm going to train today when I finish my shiftin 40 mins. So what are you doing today? or is it a day off (lazy )

I've got back and shoulders today so;

1000m row - warm up

Bent over row, 4 sets
Wide grip chins, 3 sets
Close grip pull downs, 3 sets,
Low row, 2 sets
Reverse flyes, 4 sets

Barbell shoulder press, 4 sets
Barbell upright row, 4 sets
Lateral raise, 4 sets

And maybe 2 sets of front raises if i'm feeling good to finish.

Animal

3,563 posts

153 months

[news] 
Monday 25th October 2010 quote quote all
Run to gym (c.1 mile)
Magic 50:
Dumbbell Snatch x5 per arm (alternating), 30kg
Dumbbell Swing x5 per arm, 20kg
Burpee x10

5 circuits without rest and against the clock.

Then:
Turkish Get-ups5 x1-10 reps working up to 30kg-ish
Windmills 3x10 reps with a 12kg kettlebell

Finish with a 15-20 min quick walk home.

ZesPak

14,029 posts

81 months

[news] 
Monday 25th October 2010 quote quote all
5km on the treadmill, 3x10 35lbs biceps curl.

That's monday. I'm toning down on "power" training as I want to slot in in the Light heavyweight class by next year.

ewenm

27,006 posts

130 months

[news] 
Monday 25th October 2010 quote quote all
Over-estimated a lunchtime run - 85 minute run, about 40 mins canal path, 40 mins hilly woodland, 5 mins road. Pretty tired now.

XJSJohn

13,992 posts

104 months

[news] 
Monday 25th October 2010 quote quote all
finished work, 30 mins on the hamster wheel, some light reps with the bar & weights then off for a few 6oz curls. Quite a successfull workout realy ...
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Morba

620 posts

62 months

[news] 
Monday 25th October 2010 quote quote all
back and shoulder day but no deadlifts or cleans / hang cleans?
frown

jenkotvr

641 posts

59 months

[news] 
Monday 25th October 2010 quote quote all
Ive run 10 miles from conwy, around great orme and back to west shore in prep for the Conwy half marathon biggrin

Prefer weights but on hold at the mo as I always said id do one half and one full marathon...just to tick it off wink

DownUnder.

681 posts

62 months

[news] 
Monday 25th October 2010 quote quote all
Chest and tri's

Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets

Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)

Tri's
Cable machine kneeling over head pull??
Dumbell over head.

BED.

Morba

620 posts

62 months

[news] 
Monday 25th October 2010 quote quote all
I'll be doing about 30km on static bike after doing some deadlifts, BORs and lat pull downs

NeMiSiS

4,554 posts

60 months

[news] 
Monday 25th October 2010 quote quote all
[quote=jenkotvr] Ive run 10 miles from conwy, around great orme and back to west shore [quote]

And what a lovely day for it.

I am, erm, ducking, again. [ wimp out ]

paulmurr

2,874 posts

97 months

[news] 
Monday 25th October 2010 quote quote all
I went for a walk at lunch. That's about it.

roboxm3

1,671 posts

80 months

[news] 
Monday 25th October 2010 quote quote all
Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)

Back to basics for me...

Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8

Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).

Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??

Happy gyming.

Maxf

7,202 posts

126 months

[news] 
Monday 25th October 2010 quote quote all
This morning before work...

15 min crosstrainer level 20 - warmup.

3 x 10 benchpress
3 x 10 tricep extention (overhead, dumbell)

3 x 10 incline benchpress
3 x 10 tricep cable pushdown

3 x 10 pec deck (can anyone think of a gayer name for a piece of gym equipment?)
3 x 10 overhead tricep extension (cable, with rope attachment)

Then CV and core tomorrow morning...

N88

1,176 posts

64 months

[news] 
Monday 25th October 2010 quote quote all
I'll be in there this evening. It's push night so;

Flat bench
Incline dumbell
Dumbell shoulder press
Tricep dips

All low rep heavy weight.

ShadownINja

55,745 posts

167 months

[news] 
Monday 25th October 2010 quote quote all
Still fked from 4 hours of bouldering on Friday. hehe Saturday morning, I felt like I had been doing 4 hours of horizontal rows and pull ups.

Probably do basic push ups and pull ups later on tonight between bouts of Battlefield 2.

Edited by ShadownINja on Monday 25th October 16:58

Muzzer

3,814 posts

106 months

[news] 
Monday 25th October 2010 quote quote all
Standard Monday night session:

5 min warm up and stretch
8 mile run
10 min warm down and stretch

ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off frown

Edited by Muzzer on Monday 25th October 16:45

ewenm

27,006 posts

130 months

[news] 
Monday 25th October 2010 quote quote all
Muzzer said:
Standard Monday night session:

5 min warm up and stretch
8 mile run
10 min warm down and stretch

ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off frown
Presumably you do specific ITB stretches as part of your routine..?

Muzzer

3,814 posts

106 months

[news] 
Monday 25th October 2010 quote quote all
ewenm said:
Muzzer said:
Standard Monday night session:

5 min warm up and stretch
8 mile run
10 min warm down and stretch

ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off frown
Presumably you do specific ITB stretches as part of your routine..?
Yeah, every day and before and after running.

My running trainers are past it, which doesn't help, but hopefully it's just a bit of a twinge.

balders118

Original Poster:

4,224 posts

53 months

[news] 
Monday 25th October 2010 quote quote all
Morba said:
back and shoulder day but no deadlifts or cleans / hang cleans?
frown
Deadlifts go with legs, much better way of doing it. Cleans get done, but not in a my bulking program at the moment. Use them more in strength and or ripping phases.

ETA I put some abs in there too as I missed them out from my last workout.

Edited by balders118 on Monday 25th October 20:04

balders118

Original Poster:

4,224 posts

53 months

[news] 
Monday 25th October 2010 quote quote all
DownUnder. said:
Chest and tri's

Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets

Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)

Tri's
Cable machine kneeling over head pull??
Dumbell over head.

BED.
12 sets of press!! crikey, thats a lot.
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